Sitting for long periods of time can wreak havoc on your health, leading to obesity, diabetes, and even an increased risk of premature death. As if that weren’t enough, recent research from England now shows that sitting too much can also set you up for kidney problems down the road.
The Connection between Sitting and Kidney Health
According to a study published in the American Journal of Kidney Disease, researchers examined 5,650 individuals aged 40 to 75 to determine if there was a link between sitting around and kidney complications. Dr. Thomas Yates, a researcher from the University of Leicester, confirms that the growing body of literature indicates that lifestyle factors may indeed impact the development of chronic kidney disease. He also adds that simply sitting less may have important health benefits in this regard.
What’s interesting about Dr. Yates’ study is that it revealed that males and females were affected differently, and that the types of exercises which helped both sexes also differed.
How Sitting Less Benefits Women
For women, the study found that those who spent only three hours a day sitting had a 30% lower risk of developing kidney complications than their peers who sat around for eight hours in a chair or on a couch.
This means that just getting on their feet more frequently provides significant kidney benefits for women. Simple activities like standing while working with the help of a standing desk, or taking frequent breaks to stretch and move around during the day, can make a considerable difference in women’s kidney health.
How Sitting Less Benefits Men
Compared to women, men cut their risk by 15% by decreasing sitting time from eight to three hours. But the study also showed that men were able to help their kidney health substantially by engaging in physical exercise.
According to Dr. Yates, this research highlights that exercises like brisk walking, jogging, or running on a treadmill may be especially important for men’s kidney health. Incorporating some form of cardio into your daily routine can not only help improve your kidney function, but provide numerous other health benefits as well.
How Anyone Can Reduce the Harms of Sitting
Besides standing, walking, or running, here are eight more great tips to help reduce the harms of sitting:
- Take short breaks: Every hour, stand up, stretch, and walk around for a minute or two before sitting back down.
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Use a standing desk: There are various options available from full standing desks to desk converters that can make your workspace more comfortable.
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Stretch while sitting: Even while sitting, you can do simple stretches to help reduce the negative impacts of sitting for long periods.
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Commit to a daily workout routine: A daily exercise routine, including cardiovascular and strength training workouts, will help improve overall health and the health of your kidneys.
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Hydrate well: Ensuring that your body is well-hydrated can help prevent the formation of kidney stones and maintain overall kidney function.
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Eat a healthy diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy can positively impact your overall health, including kidney health.
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Don’t smoke: Smoking not only harms your lungs, but it can also damage your kidneys. To protect your kidney health and overall well-being, it’s crucial to quit smoking.
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Limit screen time: Try to avoid spending too much time looking at screens, whether it’s your smartphone, computer, or TV. Instead, use that time to engage in activities that get you moving or take care of your body in other ways.
In conclusion, understanding the link between sitting and kidney health can help you make necessary lifestyle changes to protect your kidneys and improve your overall well-being. By simply sitting less and incorporating a variety of healthy habits into your daily routine, you can significantly reduce your risk of developing kidney complications and set yourself up for a healthier, happier life.
